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Barbell Decline Bench Press
- 1 - Set up a decline bench at approximately 15-30 degrees below horizontal and secure your legs under the pad supports.
- 2 - Lie back on the bench with your chest up, shoulder blades retracted and depressed, and your feet locked firmly under the pads.
- 3 - Grip the barbell slightly wider than shoulder-width apart with a pronated (overhand) grip.
- 4 - Unrack the bar by extending your arms fully, then carefully guide it down toward the lower portion of your chest in a controlled manner.
- 5 - Lower the bar until it lightly touches your lower chest, keeping your elbows at roughly a 45-75 degree angle from your torso.
- 6 - Press the bar back up explosively to the starting position, fully extending your arms without locking out the elbows aggressively.
- 7 - Repeat for the desired number of repetitions, then carefully re-rack the bar with the assistance of a spotter if available.
